I’ve gotten a bit behind in keeping up the workout logs. I also enjoyed the Bradley vs. Illinois baseball game (though BU lost 8-6, it was a very entertaining game featuring towering home runs, good fielding plays and yes, even good pitching (2 innings anyway; first inning saw 5 strike outs between the two pitchers).
3 of the home runs (2 by Illinois, 1 by Bradley) went further than the white fence in the distance; 1 was actually over it.
Workout notes Yesterday: it was pouring rain so I went on the home treadmill: 20:38 for 2 miles. then 4 x (2 minutes hard, 6 minute walk), 2 x (1 minute hard, 3 minute walk) which got me to 3.5 miles (past the original 2) so I walked for 10 minutes outside.
Those 2 minute repetitions just about killed me; I didn’t look at the pace, but these were “knee lift” runs at, say, “mile run” intensity. Those hurt; in the second minute I felt the heavy legs. Those 6 minute recovery walks felt shorter than they were.
Today: I slept in and worked out after my 9-10 class:
pull ups (5 sets of 10)
incline press: 10 x 135, 5 x 150, 4 x 150 (very strict)
military: 20 x 50 seated, supported (dumbbells), 10 x 45, 10 x 45 standing
rows: 3 sets of 10 x 110 machine.
Then a 2 mile run: 2-2-2-2 warm up; then I went to 6.7 (at 8 minutes) to .75 miles and then every .25 I went up: 6.8, 6.9, 7.0, 7.1 then 7.2 for the final seconds.
10:37/19:17 were the mile splits. I finished with 2.08 miles; last 1.367 took 12 minutes (8:46 pace, 8:37 for mile 2)
Note: the back is still a bit sore.
My back has been somewhat sore…too much sitting? About to walk to the office; I’ve done some note writing at home.
Today: walk 5 miles first (Cornstalk classic plus 1.2 mile loop) then weights:
rotator cuff, pull ups (5 sets of 10; switched grip on set 5), bench press: 10 x 135, 4 x 185, 4 x 185, 7 x 170 (last set sucked)
dumbbell military: 20 x 50 seated, supported, 10 x 45, 10 x 45, rows: 3 sets of 10 x 110, Goblet squats: sets of 5: 45, 45, 45, 50, 60, 65 (good)
abs: 2 sets of 10 yoga leg lifts, 12 twist crunch, 10 moving bridge. Headstand…somewhat shaky and I had to calm down to get into it.
I am embarrassed to say this, but the 5 mile walk affected my weights. Wow.
Yesterday afternoon, I felt that 5K race would help me out. I did this race before (albeit on a slightly different course) High 40’s, and we started against a headwind. I warmed up about 15 minutes and walked about a mile afterward; call it 5 total miles.
I frequently joke that I’d love to have a pretty spandex woman running ahead of me at goal pace, and today I HAD THAT. And still, all I could do is waddle. Even the last guy to pass me in the final mile ran a time I was looking for. But I didn’t go with him.
Sigh..my watch time was 28:08 9:15, 9:13, 9:39 for the final 1.1 (tailwind on the way back). It is almost as if I have some mental block against making myself hurt. What can I say?
I did walk it off and then come home and then went to Markin to lift:
pull ups (5 sets of 10: ok)
incline press: 10 x 135, 5 x 150, 4 x 150 (strict hips)
military presses: dumbbell: 20 x 50 seated, supported, 10 x 45, 10 x 45 standing
rows: 3 sets of 10 x 110
abs: 3 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts, 2 sets of 10 moving bridge
goblet squats: sets of 5: 25, 45, 45, 55, 55, 60, 65 decent depth..these went well)
Ironically, the weights went much better than they did in 2015, but the running went worse. Maybe I am heavier? Who knows.
I’ve disconnected a bit due to..well, baseball games. Tuesday night I saw the Chiefs lose to the Cedar Rapids Kernels 5-0.
The highlights were a couple of great outfield catches; one was just off of the ground and the other was over the shoulder.
Then last night I watched Bradley rally from 4-1 down in the 7’th inning to win 6-4, getting 2 in the bottom of the 7’th and 3 more in the bottom of the 8’th. The 8’th inning was really the key. The first batter singled and the coach put in a fast pinch runner. The next batter made an excellent bunt…but Iowa made a bad throw to first which lead to the fast runner rounding the bases to score and the batter to make it to 3’rd. Then the runner at third was singled in, and another double gave Bradley the padding it needed.
A crowd of 571 enjoyed the game.
I also came to notice that Bradley uses the third base dugout as the home dugout whereas the Chiefs use the first base dugout. It has to do where the respective clubhouses are.
I’ll really OD on Bradley baseball, as there are 5 home games from Friday to Wednesday. I should make 4 of these (Saturday, Sunday, Tuesday, Wednesday).
Workout notes: PM: walk with the group; 3 miles. We lollygagged on the way out (27 minutes or so) and then on the way back, Tammy wanted to turn it up a bit; that only took 24 minutes for us.
AM: I slept in (Bradley games are usually about 3 hours; more scoring than in pro ball) So I worked out after my 9-10 class. I’ve got some catching up to do.
Weights: rotator cuff, pull ups (5 sets of 10: good), bench press: 10 x 135, 4 x 185, 9 x 170 (empty gym, basically), 10 x 135 incline, dumbbell military: 20 x 50 seated, supported, 10 x 45, 10 x 45, 3 sets of 10 x 110 machine rows. Then run: 20 minutes on the treadmill: 2-2-2-2-2 (5.2-5.6) then 2-2-2-2-1-1 (6.7-7.2) 10:57/8:40, 2.04 miles total.
Bodyweight: 195.7 before, 193.8 after.
I slept in a bit and didn’t start my run until 9 am. That was ok; the Steamboat 15K is almost always run in heat and humidity so I need to get used to it. It was 69 F at the start; 75 F at the end but the humidity went from 68 to 55; in other words, not that much.
I chose a “Steamboat simulation” course: behind the Riverplex ..NO goose loop, NO ball field wall. I did pass an interesting looking accident; there was a wrecked automobile across the railroad tracks near the ball field. That altered my route just a little bit. Then up Abdington to the path along Perry into lower Sprindale. I went the normal route, turned left at the bridge and hugged the right turn path up the hill to Prospect then went down the other direction. Once down, I went to the entrance, back on the regular path and past the bottom of Soldier hill, turning around and doubling back at the sidewalk; the map says that this was 3.95 miles or so. It was 48 minutes when I started the double back.
Once I got to the Rivertrail again I noticed a 5K race in progress. I sped up (return leg was 45 minutes, or 3 minutes faster, most of it on this stretch) and I went back and forth with one of the 5K runners (a younger male). I had spied a MILF rocking a pair of granny panty lines but she got away. Then I walked enough of a cool down to get to 8 miles total.
Then to the weight room. On one hand, my weight workout was low energy. But on the other hand, all that sweating made me lighter; my 5 sets of 10 pull ups went very, very well.
pull ups, rotator cuff
bench press (sucked) 10 x 135, 2 x 185, 5 x 170, incline press: 10 x 135
military presses (dumbbells) sucked: 5 x 50, 10 x 45, 10 x 40
rows: machine: 10 x 90, 140, 140.
There is usually some “hot babe” doing squats and this time was no exception; very tight “Los Angeles Laker purple” spandex leggings.
Then came a diet Dr. Pepper; lady …more eyestrain.
Oh, the workout summary: very low energy in the weight room; the 5K race runners sped me up a bit. Perhaps I was doing low to mid 9’s on the way back?
But the “bottom” line…LOL…is that I’ve gotten very, very soft. My run started off badly; I even thought about modifying it but told myself “STFU you big baby..quit being such a whiner”.
Then came pre Easter dinner with the family. Good stuff.
Thursday: I participate in a walking group; we are now up to 2.25-3 miles
pull ups: 5 sets of 10 (reasonably good?…when I started these I felt as if I weighed 300 lbs but I was able to do the pull ups reasonably well)
bench press: 10 x 135, 4 x 190, 6 x 185 (I declined an offer from a spotter for a 5’th rep)
incline press: 10 x 135
military (dumbbell) 20 x 50 seated, supported (good), 2 sets of 10 x 45 standing
rows: 3 sets of 10 x 110
Hammer incline: 10 x 150, 8 x 150 (ran out of gas); 45 + 25 + 10 on each side
legs: goblet squats, sets of 5: 45, 45, 45, 55, 60, 65, 65 (good?)
leg press: 10 x 230 (tried to get more range of motion
abs: 3 sets of 10 moving bridges, 2 sets of 10 yoga leg lifts, 12 twist crunches
headstand (got up easier than I thought; I was breathing hard by then)
walk: quick to Bradley, Cooper, then to Maplewood and lower Bradley Park loop; 14:25 final mile pace (intentional, not fast)
Notes: once again, the 45 pound bar was “on its end” in the sleeve of the power rack. At first I tried and couldn’t break it free. But a young woman and I worked together and got it out.
I wouldn’t have done well with Excalibur
Today went really well. I wonder what is going on? 🙂
Well, as you can see, my running performance has tanked; it seems as if I had a “rebirth” in late 2011 but that period is ending. OR…perhaps I am too heavy to run well right now?
Today: 27:46. Breezy, but in the 40’s…good running weather. 14 of 46 (no walkers), 11/23 males, 1/2 AG.
I warmed up about 1.5 miles or so and didn’t feel that bad. And I took it out and noted that Jerry got away from me; he finished right about 26 minutes…but looked a long way away from me. That is where I was last year.
We went around the rectangle (parking lot) and then onto the out and back along Perry. The field was small and spread out and the cutie I was tracking slowed ..from then on it was mostly solo though there was a guy in a yellow shirt that I just could not close on. I kept telling myself to “pick it up” but I really didn’t want to. Still, I was heaving when I got done, so it wasn’t as if I showed up and jogged. I simply am not running enough; none of those 8 milers and 10-12 milers I was doing last year. THAT plus the heavy body weight (10 pounds up) makes a difference.
But it was nice to connect with others including Bill and Mike (now in his 70’s)
Well, I certainly do not look fat..but I still have a “double support phase” to my running gait. I can’t seem to “lift” anymore.
2014 25:08 (new course)
2012 (old course) https://blueollie.wordpress.com/2012/03/31/cida-5k-run-and-other-inspirations/ 25:09 (rivertrail)
Later: I went and lifted…low energy:
pull ups: 5 sets of 10 (not easy, but got them all)
bench press: 10 x 135, 5 x 185, 4 x 185
incline press: 10 x 135
military press (dumbbell standing) 7 x 50, 10 x 45, 10 x 45
rows: 3 sets of 10 x 200 Hammer machine
Took about 45 minutes to do…very low energy today.
Well, my weight has been stuck in the high 190’s for some time. The reality: last year, I did a LOT of 25-30 mile WEEKENDS (not weeks, weekends); this year I’ve averaged 35 running/walking miles per week, almost like clockwork.
No swimming, and yes, I’ve been lifting reasonably hard 3 times a week.
The result (TMI): a bit stronger my because of my goblet squats, the butt and thighs are stronger. This hasn’t helped me run faster, but my lower back feels better now that my butt is actually strong enough to contribute to my posture, just a bit anyway.
Today: typical: rotator cuff, pull ups (5 sets of 10..first set of 10 was dreadful and the last set of 10 was hard),
bench press: 10 x 135, 1 x 185 (shoulders felt a bit sore), incline: 10 x 135, 5 x 150 (strict, kept the hips in place)
military: dumbbell, standing: 10 x 50 (good?) 10 x 45, 10 x 45. Machine rows: 3 sets of 10 x 110.
Then I went to the treadmill: 2-2-2-2-2 warm up (5.2 to 5.6 warm up), the 2-2-2-2-2 second 10 (6.7 to 7.1); 10:56/8:41.
then leg weights: walk 1/2 a lap and do 5 goblet squats: 3 sets with 45, 3 with 50.
Last night: exercise with Mamma T. What a character: “You’re in trouble”. Me: “why”? “Because you’re here.”
Silliness: I love it.
Walk with the group tonight.
Sometimes I feel better with a second, post work (or lunchtime) walk; my guess is all this sitting isn’t good for me (on the days when I don’t teach much).
And no…when I run with a female friend, we do not look like that. Oh hell, yeah, “cute young woman’s butt” but to be blunt, at my age, it is better to chase after the more age appropriate women. They have bigger butts (a good thing from my point of view) and, at least as of now, I have a prayer of catching at least a few of them. Ok, most of them (NOT all).
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